These little fishes are a superb and eco-friendly source of omega-3 fatty acids, which may help prevent menopause-related depression and mood changes, Evans says. Omega-3s also reduce LDL (bad) cholesterol, lower blood pressure, and protect the arteries from damage, so they’re heart-healthy as well.

Sardine and Sun-Dried Tomato Salad

Serves 4 / Sardines contain the same healthy fats as salmon, at a fraction of the cost.  Pairing them with tuna tones down their concentrated flavor; adjust the ratio if you like a pronounced taste. For a flavorful twist on tuna melt, spread this salad on sliced French bread, sprinkle with chopped tomatoes and grated Asiago cheese, and broil until bubbly. View recipe.

Also try:
Grilled Fresh Sardines

Broiled Sardines with Fennel and Olives

Not-Your-Mother's Crab Cakes

Sardine Spread with Beet-Pickled Onions

Spicy Fish Cakes with Red Pepper Coulis